Rucking: benefits, gear, FAQs, and the journey from Special Forces to founding GORUCK | Jason McCarthy

Peter Attia

Mar 4, 2024

Episode description

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Jason McCarthy is a former US Special Forces member and the founder of GORUCK, a company specializing in rucking equipment. In this episode, Jason recounts his journey from military service to navigating the challenging transition back into civilian life and ultimately embracing the mission of introducing rucking to the masses. Delving into the significance of rucking in military training and its applicability to the wider population, he discusses the mental and physical benefits of rucking as a mode of training, provides practical tips for beginners, and answers frequently asked questions about packs, weights, footwear, and more.

We discuss:

Jason’s upbringing and what inspired him to join the military [3:15];
Jason’s path to becoming a Green Beret, his calling to serve, and staying true to oneself [10:30];
About the Green Berets: their role in the military, unique abilities, missions, and more [20:00];
The mental and physical challenges of special forces training and selection [25:00];
Rucking challenges as a Green Beret [37:00];
How Jason trained in his off-time and stayed mentally prepared [46:30];
Jason’s difficult decision to leave the army, and the challenges many veterans face returning to civilian life [51:30];
Jason’s struggles after leaving the army: loss of identity, feelings of shame, and the how he overcame a period of despair [57:15];
The origin of GORUCK [1:10:30];
The GORUCK Challenge [1:24:30];
The company's evolution from event organizer to manufacturing specialist, spurred by the growing interest in rucking as a form of training [1:35:30];
FAQs about rucking: packs, weight, rucksack vs. weighted vest, chest straps, and more [1:38:45];
Commemorating Normandy: GORUCK's plans for the 80th anniversary of the Normandy landings [1:51:30];
Footwear for rucking, and how GORUCK got into the footwear business [1:57:30];
How to avoid the most common injuries from rucking, and the benefits of rucking for VO2 max, strength, and sleep quality [2:05:00];
Advice for using rucking as a mode of training, and the advantages of rucking over other forms of training [2:12:45]; and

Episode description

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

We discuss:

Jason’s upbringing and what inspired him to join the military [3:15];
Jason’s path to becoming a Green Beret, his calling to serve, and staying true to oneself [10:30];
About the Green Berets: their role in the military, unique abilities, missions, and more [20:00];
The mental and physical challenges of special forces training and selection [25:00];
Rucking challenges as a Green Beret [37:00];
How Jason trained in his off-time and stayed mentally prepared [46:30];
Jason’s difficult decision to leave the army, and the challenges many veterans face returning to civilian life [51:30];
Jason’s struggles after leaving the army: loss of identity, feelings of shame, and the how he overcame a period of despair [57:15];
The origin of GORUCK [1:10:30];
The GORUCK Challenge [1:24:30];
The company's evolution from event organizer to manufacturing specialist, spurred by the growing interest in rucking as a form of training [1:35:30];
FAQs about rucking: packs, weight, rucksack vs. weighted vest, chest straps, and more [1:38:45];
Commemorating Normandy: GORUCK's plans for the 80th anniversary of the Normandy landings [1:51:30];
Footwear for rucking, and how GORUCK got into the footwear business [1:57:30];
How to avoid the most common injuries from rucking, and the benefits of rucking for VO2 max, strength, and sleep quality [2:05:00];
Advice for using rucking as a mode of training, and the advantages of rucking over other forms of training [2:12:45]; and

Mindsip insights from this episode:

Avoid weight vests to maintain proper posture

Unlike a rucksack that can be posture-corrective by pulling the shoulders back, a weight vest often causes poor posture by compressing the body downwards and forcing you to hunch over to breathe.

#equipment

#posture

Ruck downhill to strengthen eccentric muscles and prevent falls

Walking down steep hills with a weighted ruck is an excellent way to train your 'brakes,' or eccentric strength, which is critical for preventing falls as you age.

#balance

#exercise

Incorporate 'ruck shuffle' for low-impact cardio boost

A middle ground between walking and running with weight is the 'ruck shuffle,' where you keep your feet low to the ground and move them as fast as possible to increase your heart rate without the high impact of running.

#cardio

#rucking

Choose rucking over running for safer workouts

According to data from Special Forces training, running is the number one cause of injury by a large margin, while rucking (marching) is significantly safer.

#rucking

#running

Build community and overcome depression through dog companionship

The most foundational community can be just you plus a dog, and the need to serve his dog was the key that helped the speaker overcome a period of deep depression after leaving the military.

#community

#depression

Prioritize mental toughness over physical strength in training

The most physically imposing athletes, like the 'statue of what physicality should be,' are often the first to quit grueling Special Forces training because success is determined by mental toughness.

#resilience

#training

Prioritize functional strength over size in elite military training

In elite military units, you can never be too strong, but you can definitely be too big because non-functional body weight just makes you slower.

#muscle

#strength

Incorporate daily yoga to enhance performance and prevent injury

To prevent injury from the high volume of rucking, Jason McCarthy secretly did yoga daily to gain a physical and mental edge during his Special Forces qualification course.

#yoga

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